healthy gourmet recipes

Healthy Gourmet Recipes by Dr. Allocca Dr. John A. Allocca 19 Lorraine Court Northport, New York 11768 (631) 757-3919 www.allocca.com Copyright 2001 $10.00 TABLE OF CONTENTS Migraine Prevention 4 Part 1 Wheat, Gluten, Dairy, Egg, And Yeast Free Recipes Appetizers Baba Ghannouj 5 Bean Dip 5 Bean Salad 5 Hummus 5 Indian “Red” Relish 5 Pumpkin Spread 5 Salmon Spread 6 Soups Corn Chowder Soup 6 Grain & Vegetable Soup 6 Squash Soup 6 Vegetable Broth 6 Breads and Muffins Banana Nut Muffins 7 Blueberry Muffins 7 Brown Rice Bread 7 Brown Rice Foccacia Bread 7 Corn Muffins 8 Sauces Curry Sauce 8 Ginger Sauce 8 Marinara Sauce 8 Oil and Garlic Sauce 8 Pesto Sauce 8 Tahini Sauce & Dressing 9 Tomato Sauce 9 Zesty Tomato and Basil Sauce 9 Main Dishes Beans or Chicken Creole 9 Beans and Rice Casserole 9 Biryani 10 Blackened Tuna 10 Brown Rice Burgers 10 Chicken Cacciatora 10 Chili 10 Chopped Meat (Turkey) Allocca 11 Curry Casserole 11 Filet of Sole with Mustard Sauce 11 Healthy Salad 11 1 Japanese Style Beans or Chicken with Ginger Sauce 11 Kale and Rice Casserole 12 Kale with Oil and Garlic over Rice or Quinoa Pasta 12 Lasagna 12 Meat (Turkey) Loaf 12 Olive and Rice Casserole 12 Pizza 13 Portabella Casserole 13 Shrimp (or Chicken) Creole 13 Rice or Quinoa Pasta Allocca 13 Rice or Quinoa Pasta Fasulli 13 Rice Salad (cold) 14 Salmon or Tuna – Allocca Style 14 Stuffed Grape Leaves 14 Vegetable and Grain Casserole 14 Un-Stuffed Grape Leaves 15 Side Dishes Broccoli with Tomato Sauce 15 Brown and Wild Rice 15 Brown Rice and Grain Mixture 15 Brown Rice with Onions and Peppers 15 Corn Grits 15 Dahl 15 Falafel 16 Mashed Potatoes or Yams 16 Mushrooms & Onions in Garlic & Oil 16 Oil and Lemon Dressing 16 Potato Pancakes 16 Potato Salad 16 Risotto 17 Roasted Potatoes and Onions 17 Steamed Vegetables 17 Stuffed Artichokes 17 Tossed Salad 17 Desserts Egg Substitute 18 Almond Soy Flan 18 Banana Icing 18 Banana Pudding or Pie Filling 18 Carob Brownies 18 Halvah 18 Pie Crust 19 Pie Filling - Apple 19 Pie Filling - Blueberry 19 Pumpkin Pudding or Pie Filling 19 Tofu Cheesecake 19 2 Part 2 Wheat and Gluten Recipes (for those who are not sensitive to wheat and gluten) Bread and Muffins Banana-Walnut Muffins 20 Cranberry or Blueberry Muffins 20 Oatmeal Scones 20 Pita Bread 21 Garlic Pita Bread 21 Quick Nut Bread 21 Snacks Oatmeal 21 Main Dishes Buritos 21 Healthy Salad 22 Lasagna 22 Pasta Allocca 22 Pasta Salad (cold) 22 Pizzallocca 22 Side Dishes Couscous 23 Falafel 23 Potato Pancakes 23 Stuffed Artichokes 23 Desserts Anise Toast 24 Apple Crisp 24 Baklava 24 Brown Rice Crispy Cookies 24 Carob Brownies 24 Carrot Cake 25 Oatmeal Cookies 25 Raisin-Walnut Health Cake 25 3 Migraine Headache Prevention What Causes Migraine Headaches? Imbalances in brain chemistry have a large range of effects on emotions, behavior, and brain circulation. The size of the blood vessels in your head, as well as other functions, are controlled by signals transmitted along nerves. Neurotransmitters are the chemical substances that actually do the passing of signals along nerves. Normally, a part of your brain sends signals along the nerves to keep the blood vessels in your head at a constant size. However, if there are not enough neurotransmitters in the brain, to control the size of the blood vessels in your head, they will continually enlarge until they cannot stretch any longer. The enlarged blood vessels will create a tremendous amount of pain, hence, the migraine headache. Serotonin and norepinephrine are the two main neurotransmitters used in the brain to control the size of blood vessels as well as other functions. These neurotransmitter levels can be diminished by allergic reactions, inflammation, poor absorption of nutrients into the brain, poor metabolism of nutrients in the brain, chemicals that deplete them, excessive depletion (over usage) lowering them or because there are not enough nutrients in the brain to produce more. The loss of serotonin and norepinephrine may be quantified in three stages. Stage 1 is the first level below normal whereby insomnia is experienced. Stage 2 is the next lower level whereby depression is experienced. Stage 3 is the next lower level whereby a migraine headache is experienced. Dr. Allocca spent 28 years developing the migraine protocol. He developed the world's first and only biochemical model of migraine in 1997. How Can Migraines Be Prevented? An individualized non-drug program can be developed for you to prevent migraines. There are various factors that complicate migraines. Each individual is unique and has different complications. A thorough computerized evaluation is made utilizing symptoms, blood tests, and urine tests. A customized program will be produced for you to follow to prevent migraines and for general health. The system used for this evaluation is called "Orthomolecular Reprogramming," (OMR) which was developed by Dr. Allocca. All of the tests we perform are intended for dietary and nutritional assessment only. Biography John A. Allocca, ScD, PhD, CCN Dr. John A. Allocca earned his Doctor of Philosophy degree in Clinical Nutrition at St. Martin University in 1997, a Doctor of Science degree in Biophysics at Pacific Western University in 1981, Masters degree in Bioengineering at Polytechnic University in 1979, and completed a dissertation and most course work for a Doctor of Philosophy degree in Physics at Columbia Pacific University, national board certification in Clinical Nutrition from the Clinical Nutrition Certification Board in 1996, and ordained as a Minister of Spiritual Counseling at the New Seminary in 1990. He has worked as a research scientist and technical director of the pulmonary lab at Mt. Sinai Medical Center in New York City, a research scientist for Langer Biomechanics, Doll Research, Long Island College Hospital, and the Albert Einstein College of Medicine. He founded Andromeda Research, Inc. in 1984, Allocca Technical, Inc. in 1990 and Allocca Biotechnology, Inc. in 1999. Dr. Allocca is well versed in creative solutions to biomedical challenges in many areas of medicine. He has authored several scientific books, papers and articles. His latest book is Essential Nutrition For Anti-Aging And Anti-Cancer. His biographies are published in Who's Who in the World, Who's Who in Science, Who's Who in Frontier Science, etc. 4 Part 1 Wheat, Gluten, Dairy, Egg, And Yeast Free Recipes APPETIZERS Baba Ghannouj 2 large eggplants (about 2 pounds) 1/4 cup lemon juice 3 tablespoons cold pressed sesame oil 2-3 cloves garlic, finely mashed 4 tablespoons sesame seeds 1/2 teaspoon sea salt 1/2 teaspoon black pepper Preheat oven to 450 O F. Peel and grate the eggplants. Bake grated eggplant in a casserole with cover for 45 minutes. Remove from oven and let stand until cool. Simmer garlic in oil a few minutes or until lightly brown. Mix all ingredients with an electric mixer for 1 minute. Place mixture in a bowl, cover and refrigerate for one day. Remove from refrigerator 30 minutes before serving. Serve with vegetables. Bean Dip 3 tablespoons cold pressed olive oil 2 onions or 6 cloves garlic, chopped 2 (15-oz.) cans refried beans 3/4 cup water 1/2 teaspoon basil 1/4 teaspoon black pepper 1/2 teaspoon oregano 1/2 teaspoon parsley 1/2 teaspoon sea salt Using a deep skillet, sauté the onions or garlic in olive oil until dark brown. Lower heat and add remaining ingredients. Cook for another 5 minutes. Serve with vegetables. Bean Salad 16 oz. can kidney beans, drained 16 oz. can garbanzo beans, drained 1/2 to 1 onion or 3 cloves garlic, finely chopped 1/2 cup oil and lemon dressing recipe Mix the above ingredients together and serve. Hummus 16 oz. can garbanzo beans, do not drain 3 tablespoons cold pressed olive oil 1 clove garlic or more, finely mashed 1 teaspoon parsley 3 tablespoons lemon juice dash of cayenne pepper Add garbanzo beans with the water that is in the can, sesame oil, garlic, lemon juice, cayenne, and 1/4 cup of the cooking water to a food processor. Process until smooth. Add more water if mixture is too thick. Allow to chill in the refrigerator for at least one hour. Spread on a flat platter and garnish with parley. Serve with vegetables. Indian “Red” Relish 1 onion or 3 cloves garlic, chopped 8 oz. tomato paste 3 tablespoons cold pressed olive oil 1/2 teaspoon cayenne pepper 1 teaspoon curry 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon lemon juice 1/4 cup water Mix all above ingredients. Serve with vegetables or corn chips. You can also add one 15 oz. can of kidney beans and some pine nuts (pignoli). Pumpkin Spread 2 cups pumpkin, cooked 3/4 cup fructose 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1/2 teaspoon ground clover 1/2 teaspoon ground ginger 1/2 teaspoon sea salt Mix above ingredients together and stir frequently over a low heat for 10 minutes. Let cool for 30 minutes and refrigerate. 5 Salmon Spread 1/2 pound salmon, cooked 3 teaspoons cold pressed olive oil 1/8 teaspoon cayenne pepper 1/2 teaspoon basil 1/4 cup lemon juice 1/4 teaspoon sea salt 1/8 teaspoon black pepper Blend salmon in food processor. Gradually add oil. Add the remaining ingredients and continue blending until mixture is smooth. Cover and store in refrigerator. Serve chilled. SOUPS Corn Chowder 4 cups water 2 tablespoons corn starch 2 tablespoons tapioca flour 2 tablespoons potato flour 3 tablespoons cold pressed olive oil 16 oz. corn kernels 2 potatoes, peeled, sliced small 2 cups rice milk 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1 tablespoon vegetable soup powder 1 teaspoon parsley 1 teaspoon basil Mix corn starch, tapioca flour, and potato four with cold water. Add remaining ingredients. Bring to a boil. Lower heat, cover, and simmer for 1 hour. Grain & Vegetable Soup 12 cups water (3 quarts) 1 cup lentils 1/2 cup brown rice 1/4 cup millet 1/4 cup amaranth 1/2 pound mushrooms, sliced 6 scallions or 2 cloves garlic, sliced 4 stalks celery, sliced 4 carrots, sliced 7 cloves garlic, chopped 2 tablespoons parsley 2 teaspoon basil 1/2 teaspoon ginger 1/8 teaspoon or more cayenne pepper 1/2 teaspoon black pepper 1 teaspoon sea salt Bring water to a boil in an 8-quart pot. Add ingredients and allow to boil for 3 minutes. Lower heat and simmer for 1 hour. Stir occasionally. Serve hot. Leftover soup can be frozen. Serves 6 to 8 people. Squash Soup 3 tablespoons cold pressed olive oil 1 onion or 3 cloves garlic, chopped 1 butternut squash, chopped 2 apples, chopped 2 cups vegetable broth recipe 1 cup liquid non-dairy cream 1/4 teaspoon black pepper 1-1/2 teaspoons curry 1/2 teaspoon sea salt Sauté onions in olive oil until lightly brown in an 8-quart pot. Add squash and apples. Continue cooking until squash and apples are soft. Remove pot from heat and blend ingredients in the pot with a hand blender or transfer to a tabletop blender. Add remaining ingredients, stir and cook for 15 minutes at low to medium heat. Soup can be served hot or cold. Vegetable Broth 6 cups water 2 large potatoes, chopped into 1/2” pieces 1 cup carrots, sliced 1 cup celery, sliced 1 cup another other vegetables 4 cloves garlic, chopped 1 onion, chopped (optional) 1 teaspoon basil 1 teaspoon black pepper 1 teaspoon parsley 1/2 teaspoon sea salt Put all vegetables into a 8-quart pot, add water, cover and slowly cook for 30 minutes. Strain and serve warm. Use vegetables for another meal. 6 BREADS & MUFFINS Banana Nut Muffins 2 cups brown rice flour 1 cup tapioca flour 2 tablespoons potato starch flour 2 tablespoons baking powder (non-aluminum) 2 tablespoons fructose 1 teaspoon xantham gum 1/2 teaspoon agar agar 1/2 teaspoon sea salt 4 medium bananas, peeled & mashed 3/4 cup almonds or walnuts, chopped 1-3/4 cups rice milk 2 tablespoons cold pressed sunflower oil 1 teaspoon vanilla extract Preheat oven to 350 F Mix dry ingredients with electric mixer. Slowly add rice milk while mixing. Add canola oil and vanilla extract. Add bananas. Spoon mixture into an oiled muffin pan. Bake at 350 F for 45 minutes or until top is light brown. Remove muffins from the pan and cool on a cake rack. Makes 12 muffins. Blueberry Muffins 2 cups brown rice flour 1 cup tapioca flour 2 tablespoons potato starch flour 2 tablespoons baking powder (non-aluminum) 3 tablespoons fructose 1 teaspoon xantham gum 1/2 teaspoon agar agar 1/2 teaspoon sea salt 1-3/4 cups rice milk 2 tablespoons cold pressed sunflower oil 1 teaspoon vanilla extract 1 cup blueberries or other fruit Preheat oven to 350 F Mix dry ingredients with electric mixer. Slowly add rice milk while mixing. Add canola oil and vanilla extract. Add blueberries. Spoon mixture into an oiled muffin pan. Bake at 350 F for 40 minutes or until top is light brown. Remove muffins from the pan and cool on a cake rack. Makes 9 muffins. Add a little water to the unused muffin spaces. Brown Rice Bread 2 cups brown rice flour 1 cup tapioca flour 2 tablespoons potato starch flour 2 tablespoons baking powder (non-aluminum) 2 tablespoons fructose 2 teaspoons xantham gum 1 teaspoon agar agar 1/2 teaspoon sea salt 1-1/4 cups rice milk 1 tablespoon cold pressed olive oil Preheat oven to 350 F Mix dry ingredients with dough hooks. Slowly add rice milk while kneading. Add olive oil. Dough will be slightly sticky. Press into an oiled loaf pan with a lightly oiled spatula. Bake at 350 F for 60 minutes or until top is medium brown. Remove from the pan and cool on a cake rack. Variations, add 2 teaspoons of Italian seasoning or other seasoning to your taste. Brown Rice Foccacia Bread 1 cup brown rice flour 1/2 cup tapioca flour 1 tablespoon potato starch flour 1 tablespoon baking powder (non-aluminum) 1 tablespoon fructose 1 teaspoon xantham gum 1/2 teaspoon agar agar 1/4 teaspoon sea salt 3/4 cup rice milk 1/2 tablespoon cold pressed olive oil Preheat oven to 400 F Mix dry ingredients with dough hooks. Slowly add rice milk while kneading. Add olive oil. Dough will be slightly sticky. Press into an oiled 8-inch baking pan with a lightly oiled spatula. Brush top with olive oil. Add chopped onions or garlic, salt, pepper, oregano, fresh basil, thinly sliced tomato. Bake at 400 F for 25 minutes or until crust is medium brown. Remove from the pan and cool on a cake rack. 7 Corn Muffins 2 cups yellow corn meal 1/2 cup brown rice flour 1/2 cup tapioca flour 2 tablespoons potato starch flour 2 tablespoons baking powder (non-aluminum) 3 tablespoons fructose 1 teaspoon xantham gum 1/2 teaspoon agar agar 1/2 teaspoon sea salt 1-3/4 cups rice milk 2 tablespoons cold pressed sunflower oil 1 teaspoon vanilla extract 1 cup corn kernels (optional) Preheat oven to 350 F Mix dry ingredients with electric mixer. Slowly add rice milk while mixing. Add canola oil and vanilla extract. Add optional corn kernels. Spoon mixture into an oiled muffin pan. Bake at 350 F for 40 minutes or until top is light brown. Remove muffins from the pan and cool on a cake rack. Makes 9 muffins. Add a little water to the unused muffin spaces. SAUCES Curry Sauce 3 tablespoons cold pressed olive oil 1 onion or 3 cloves garlic, chopped 1/2 cup water or more 1/2 teaspoon black pepper 1/2 teaspoon cardamom A dash of cayenne 1-1/2 teaspoon curry 1 teaspoon ginger powder 1/2 teaspoon sea salt Sauté onions or garlic and oil in a 3-quart pot. Add remaining ingredients. Bring to a boil. Simmer for 5 minutes. Ginger Sauce 1/2 cup water 1 vegetable broth recipe 3 tablespoons ginger 4 tablespoons lemon juice 1/2 teaspoon sea salt 1 tablespoon fructose Simmer for 10 minutes. Use over stir-fry vegetables, sprouts, etc. Marinara Sauce 3 tablespoons cold pressed olive oil 4 large cloves garlic, chopped 1 onion, chopped (optional) 1/2 pound mushrooms, sliced 2 (28 oz.) cans whole peeled tomatoes 1 tablespoon oregano 1 tablespoon parsley 1 tablespoon basil 1/2 teaspoon sea salt 2 tablespoons fructose 1/2 teaspoon black pepper 1/2 teaspoon or less crushed red pepper 6 fresh basil leaves, chopped In an 8-quart pot, sauté garlic and onions until brown. Add mushrooms and continue to cook. Puree tomatoes in blender for 10 seconds or mash with fork and add to pot. Add all other ingredients and cook uncovered at medium- high heat for 30 minutes stirring frequently. Serve and/or freeze or refrigerate immediately. DO NOT allow sauce to stand for any period of time to cool. Serves over 2 pounds of quinoa pasta. Oil and Garlic Sauce over Rice or Quinoa Pasta 3 tablespoons cold pressed olive oil 6 cloves garlic, finely chopped 1 teaspoon parsley 1/2 teaspoon oregano 1/2 teaspoon sea salt 1/8 teaspoon black pepper 1/4 cup soup broth Sauté garlic until brown; let cool for 2 minutes. Add rest of ingredients and continue cooking for 5-10 minutes. Serve over brown rice or quinoa pasta and/or vegetables. Serves 2 people. Pesto Sauce 2 cups fresh basil leaves 1 cup parsley 1/4 cup cold pressed olive oil 1/3 cup pine nuts (pignoli) 2 cloves garlic, pressed Mix in a food processor or blender, heat mildly and pour over 1/2 to 1 pound of brown rice or quinoa pasta. Serves 2 people. 8 Tahini Sauce & Dressing 1 cup sesame tahini 1/2 cup or more water 4 tablespoons lemon juice 4 tablespoons cold pressed olive oil 1/2 teaspoon sea salt 1/2 teaspoon black pepper Mix above ingredients in a blender until smooth. If used as a salad dressing, add more water. Tomato Sauce 3 tablespoons cold pressed olive oil 1 onion chopped (optional) 4 cloves garlic, chopped 2 (28 oz.) cans tomato puree 2 tablespoons fructose 1 tablespoon oregano 1 tablespoon fresh basil 1 tablespoon parsley 1/2 tablespoon sea salt 1/2 teaspoon black pepper 6 fresh basil leaves, chopped 1 pound mixed vegetables In an 8-quart pot sauté garlic and onions in oil until brown. Add remaining ingredients. Simmer 2 hours, stirring every 15 minutes. Serve over 2 to 4 pounds of quinoa pasta. Serves 6 to 8 people. Zesty Tomato and Basil Sauce 2 (28 oz.) cans of diced tomatoes 6 cloves of garlic, finely chopped 2 oz. fresh basil (about 6 leaves) or more, chopped 1 teaspoon parsley 1 teaspoon oregano 1/2 teaspoon sea salt 1/2 teaspoon black pepper Dash of cayenne 3 tablespoons cold pressed olive oil 2 tablespoons cold pressed olive oil for later 1 pound of pasta or brown rice Begin cooking pasta or use pre-cooked brown rice. Sauté garlic in 3 tablespoons olive oil until lightly brown. Add remaining ingredients except the 2 tablespoons of oil. Cook for 15 minutes. Poor over pasta or rice. Add 2 tablespoons of oil and stir. Serve warm. MAIN DISHES Beans or Chicken Creole 3 tablespoons cold pressed olive oil 1 large onion or 3 cloves garlic, chopped 6 cloves of garlic, chopped 1/2 green pepper, chopped 15 oz. can garbanzo beans, drained and 15 oz. can red kidney beans, drained or 1-1/2 pound chicken breasts, cut into 3/4 inch pieces 2 stalks of celery, diced 1 large bay leaf 1 teaspoon basil 1/8 teaspoon black pepper 1/8 teaspoon cayenne pepper 1 teaspoon parsley 1/2 teaspoon sea salt 15 oz. tomato puree 2 cups water Heat oil (high-medium) in deep sauté pan. Sauté onion for 10 minutes or until brown. Add garlic and green pepper, and continue cooking for another 5 minutes. Add all other ingredients and continue cooking for 10 minutes. Serves 2 to 4 people. Beans and Rice Casserole 3 tablespoons cold pressed olive oil 1 large onion or 3 cloves garlic, chopped 4 cloves of garlic, chopped 1-1/2 cups brown rice 3-1/2 cups water 15 oz. tomato puree 15 oz. can garbanzo beans, drained 15 oz. can red kidney beans, drained 1/2 green pepper, chopped 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1 teaspoon basil Dash of cayenne pepper to taste 1 teaspoon parsley In a 6-quart pot, sauté onions or garlic for 10 minutes or until light brown. Add green pepper, and continue cooking for another 5 minutes. Add rice and sauté for another minute. Add all other ingredients. Bring to a boil. Lower heat and simmer for 45 minutes. 9 [...]... 1/2 teaspoon potato starch flour 1/4 teaspoon xantham gum 1/8 teaspoon agar agar 1/2 teaspoon baking powder (non-aluminum) 2 tablespoons water This substitute approximately equals 1 egg in recipes Use only in baking recipes 2 cups brown rice flour 1 cup tapioca flour 2 tablespoons potato starch flour 2 tablespoons baking powder (non-aluminum) 2 teaspoons xantham gum 1 teaspoon agar agar 1-1/4 cups carob... basil 1 teaspoon parsley 1/2 teaspoon sea salt Mix all above in a bowl Make patties and bake at 350 F for 25-30 minutes (or in fry pan) Makes 3 to 4 large burgers 10 Chopped Meat (Turkey) Allocca Style Healthy Salad 2 tablespoons cold pressed olive oil 1 onion or 3 cloves garlic, chopped 1/2 green pepper, finely chopped 15 oz can tomato sauce puree 1 pound chopped turkey 1 teaspoon oregano 1/2 teaspoon... heat for 2 minutes Add to pie crust Pie Filling - Blueberry 16 oz blueberries 3/4 cup water 1/4 teaspoon agar agar Cover and simmer on low heat for 2 minutes Add to pie crust 19 Part 2 Wheat and Gluten Recipes (for those who are not sensitive to wheat and gluten) Oatmeal Scones BREADS AND MUFFINS 4-1/2 cups whole wheat pastry flour 2 cups rolled oats 5 teaspoons baking powder (non-aluminum) 1 teaspoon... remaining ingredients while mixing Place into an oiled loaf pan (9 x 5 x 3) Bake at 350 degrees for 60 - 70 minutes Cool in pan 10 minutes; loosen edges and remove from pan Finish cooling on wire rack 21 Healthy Salad garlic to the skillet and continue to sauté for another 5 minutes Add the remaining ingredients and continue to sauté for another 10 minutes Begin cooking the pasta (810 minutes) Continue . Healthy Gourmet Recipes by Dr. Allocca Dr. John A. Allocca 19 Lorraine Court Northport, New York. (non-aluminum) 2 tablespoons water This substitute approximately equals 1 egg in recipes. Use only in baking recipes. Almond Soy Flan 1 package (7-1/2 oz.) Tofu 2 cups soy milk 1 banana. Chopped Meat (Turkey) Allocca 11 Curry Casserole 11 Filet of Sole with Mustard Sauce 11 Healthy Salad 11 1 Japanese Style Beans or Chicken with Ginger Sauce 11 Kale and Rice Casserole